Tuesday 31.07.18

a. 15 minute AMRAP:

3 muscle-ups

200m run

3 ground-to-overhead (80/55)

6 muscle-ups

200m run

6 ground-to-overhead (80/55)

9 muscle-ups

200m run

9 ground-to-overhead (80/55)

...etc.

Warm up:

General warm up then start working on the movements.

Scale:

Reduce the muscle-up to a muscle-up transition from the ground or a jumping muscle up, ring pull-up, chest-to-rings ring row or ring dip. (No bar muscle-ups today..)

Reduce the load of the ground-to-overhead but aim for heavy.

b. Mobility